10/13/17 Heavy day

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Warm Up:

2 sets of:
:45 second Row
4 Inchworms
6 Up-Downs
8 Push up + D.Dog
10 Plate Ground to O.H. (45/25)
12 Air Squats
——————-
2 sets of:
2 High Jumps + 2 Broad Jumps + 2 Squat Jumps
10 “snatch style” American KBSwings

Skill, Strength, or Mobility:

Pair Up with someone of similar strength and alternate movements:

5 minutes to set-up and warm up

EMOTM x 8
1) 4 Backsquats (70-80%)
2) 4 Bench Press (70-80%)

WOD:

9 Minute AMRAP
3 Sandbag over the shoulder (140/100)
6 Bench Press (Bodyweight / 75%bw)
9 OH DB Lunge Steps (55/35)
40′ Bear Hug Sandbag Carry (20′ D&B unbroken)

L2: (120/80 bag) Bench Press (80/60% BW) (45/25 DB)
L3: (100/60 bag) Bench Press (70/45% BW) (35/20 DB)